2 hr 10 min

Dr. David Sinclair: The Biology of Slowing & Reversing Aging Huberman Lab

    • Health & Fitness

In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022. 
In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.
 
Thank you to our sponsors:
ROKA - https://www.roka.com - code "huberman"

InsideTracker - https://www.insidetracker.com/huberman


Magic Spoon - https://www.magicspoon.com/huberman


 
Dr. David Sinclair Links:
Lifespan Podcast: https://lifespanpodcast.com 

Twitter: https://twitter.com/davidasinclair


Instagram: https://www.instagram.com/davidsinclairphd/  

YouTube: https://www.youtube.com/davidsinclairpodcast  

Lifespan (book): https://amzn.to/3mAZQjF 

Aging Test Waitlist: https://www.doctorsinclair.com  

Harvard Lab Website: https://sinclair.hms.harvard.edu 

 
Our Patreon page:
https://www.patreon.com/andrewhuberman 
 
Supplements from Thorne:
http://www.thorne.com/u/huberman 
 
Social:
Instagram - https://www.instagram.com/hubermanlab 

Twitter - https://twitter.com/hubermanlab 

Facebook - https://www.facebook.com/hubermanlab 

Website - https://hubermanlab.com 

Newsletter - https://hubermanlab.com/neural-network 

 
Timestamps:
00:00:00 Dr. David Sinclair, Harvard Medical School

00:03:30 ROKA, InsideTracker, Magic Spoon

00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging

00:10:23 What Causes Aging? The Epigenome

00:15:53 Cosmetic Aging 

00:17:15 Development Never Stops, Horvath Clock

00:20:12 Puberty Rate as a Determinant of Aging Rate

00:23:00 Fasting, Hunger & Food Choices

00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy

00:34:50 Caffeine, Electrolytes 

00:35:56 Blood Glucose & the Sirtuins; mTOR

00:37:55 Amino Acids: Leucine, “Pulsing”

00:44:35 Metformin, Berberine

00:50:29 Resveratrol, Wine

00:53:20 What Breaks a Fast?

00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing

01:09:10 Are Artificial Sweeteners Bad for Us?

01:12:04 Iron Load & Aging

01:15:05 Blood Work Analysis

01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary

01:26:02 Amino Acids, Plants, Antioxidants

01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen

01:40:35 Neuroplasticity & Neural Repair

01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”

01:48:07 Obesity & How It Accelerates Aging, GnRH 

01:52:10 Methylation, Methylene Blue, Cigarettes 

01:56:17 X-Rays  

01:59:00 Public Science Education, Personal Health

02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com

02:08:13 Zero-Cost Support & Resources, Sponsors, Patreon, Supplements, Instagram 

 
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. 
Title Card Photo Credit: Mike Blabac - https://www.blabacph

In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022. 
In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.
 
Thank you to our sponsors:
ROKA - https://www.roka.com - code "huberman"

InsideTracker - https://www.insidetracker.com/huberman


Magic Spoon - https://www.magicspoon.com/huberman


 
Dr. David Sinclair Links:
Lifespan Podcast: https://lifespanpodcast.com 

Twitter: https://twitter.com/davidasinclair


Instagram: https://www.instagram.com/davidsinclairphd/  

YouTube: https://www.youtube.com/davidsinclairpodcast  

Lifespan (book): https://amzn.to/3mAZQjF 

Aging Test Waitlist: https://www.doctorsinclair.com  

Harvard Lab Website: https://sinclair.hms.harvard.edu 

 
Our Patreon page:
https://www.patreon.com/andrewhuberman 
 
Supplements from Thorne:
http://www.thorne.com/u/huberman 
 
Social:
Instagram - https://www.instagram.com/hubermanlab 

Twitter - https://twitter.com/hubermanlab 

Facebook - https://www.facebook.com/hubermanlab 

Website - https://hubermanlab.com 

Newsletter - https://hubermanlab.com/neural-network 

 
Timestamps:
00:00:00 Dr. David Sinclair, Harvard Medical School

00:03:30 ROKA, InsideTracker, Magic Spoon

00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging

00:10:23 What Causes Aging? The Epigenome

00:15:53 Cosmetic Aging 

00:17:15 Development Never Stops, Horvath Clock

00:20:12 Puberty Rate as a Determinant of Aging Rate

00:23:00 Fasting, Hunger & Food Choices

00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy

00:34:50 Caffeine, Electrolytes 

00:35:56 Blood Glucose & the Sirtuins; mTOR

00:37:55 Amino Acids: Leucine, “Pulsing”

00:44:35 Metformin, Berberine

00:50:29 Resveratrol, Wine

00:53:20 What Breaks a Fast?

00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing

01:09:10 Are Artificial Sweeteners Bad for Us?

01:12:04 Iron Load & Aging

01:15:05 Blood Work Analysis

01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary

01:26:02 Amino Acids, Plants, Antioxidants

01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen

01:40:35 Neuroplasticity & Neural Repair

01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”

01:48:07 Obesity & How It Accelerates Aging, GnRH 

01:52:10 Methylation, Methylene Blue, Cigarettes 

01:56:17 X-Rays  

01:59:00 Public Science Education, Personal Health

02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com

02:08:13 Zero-Cost Support & Resources, Sponsors, Patreon, Supplements, Instagram 

 
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. 
Title Card Photo Credit: Mike Blabac - https://www.blabacph

2 hr 10 min

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